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Fitness Routines for Fencingwritten by David Little
The following fitness routines are courtesy David Littel of the
LibertyFencing Alliance (http://users.erols.com/dlittell/). David
has been coaching
foil fencing for the last 10 years on a volunteer basis. In his
training as acoach, he has attended the U.S.F.A. coaches college
several times and hasstudied with a number of high level coaches.
He was a member of the 1988U.S. Olympic Fencing team.
Plyometrics
1 minute hopping, jumping jacks and hopping in circle - rest and
do it again2 x 10 vertical leap2 x 10 standing broad jump2 x 10
fencing position leaps1 minute jogging at different speeds2 x 10
jump up and catch the knees
Jump Rope Circuit Training
Jump for 2 minutes then stop for short stretch Now 60 seconds of
jumping, keep up the pace, change steps as you likeAlternate one
minute of jumping with the following strengthening exercises (which
should not takemore than one minute each):
2 sets of 15 pushups
2 sets of 15 tricep dips (on bench)50 crunches20 second plank on
elbows, both sides and back
Jump Rope Fitness Routine
2 minutes then stop for short stretch2 minutes, two feet hopping
and skipping30 second rest3 minutes, use a variety of steps, end
with double jumps30 second rest
2 minutes, easy catch breath, simple movementsRest1 minute
really fast
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Step Aerobics
General : Good program to do on your own, start with one step
then double them up.
Single StepStep up starting with right foot step down 25
timesSame beginning with the left foot
Step knee up right knee 25 times then left knee 25 timesStep
kick butt with the right foot 25 times then left foot 25 timesStep
kick forward, step down step back 25 times each footStarting on the
end go across and back 25 timesStanding on the step lunge
alternating legs 25 timesStep up and shoot jump shot 20 times on
each leg
Two StepsJump up walk down 2 times 10Step up with right foot and
leap 2 times 10Step up with left foot and leap 2 times 10
Stand with feet on either side of steps, jump up walk down 2
times 10 setPlyometrics
General : Good with a group or alone
Hop on two feet for thirty seconds, one foot and change for 15
seconds each(jumping jack, around the world & fast feet)
Rest then do one or two more times6 standing broad jumps, 3
times8 jump up and kick butt, 3 timeson guard, jump from foot to
foot 5 rounds, 3 times10 jumps side to side, 3 timesskipping for
speed, 3 stripsskipping for height, 3 stripsone foot hopping across
strip and other foot back, 3 times
Plyometrics
Jump for 30 seconds with hands above the headJump with knees to
chest hands stay in frontLong jump stick the landing 6 timesSquat
jump for 15 secondsJump side to sideJump forward and back180 degree
jumpBounding, jump off one leg and land on the other
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Plyometrics in a Small Space
General : Good for a short basement work out
2 minutes of warm up Hop on two feet, one foot(jumping jack,
around the world, fast jog, high knees)stretch a bit, then do one
or two more times
5 jump up and kick butt, 2 setson guard, jump from foot to foot
5 rounds, 2 times5 jump up and grab knees, 2 sets6 jumps side to
side, 2 times100 jumping jacks
Jump Rope Fitness Routine
2 minutes then stop for short stretch2 minutes, two feet hopping
and skipping30 second rest
3 minutes, use a variety of steps, end with double jumps30
second rest2 minutes, easy catch breath, simple movementsRest1
minute really fast
